Hold on tight

In Brooklyn
#11 Tue/Thur @ 7am (new start time!), starts August 4
In Manhattan
#68 Tue/Thur @ 8:30pm, starts July 28 (3 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (3 slots left 2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
NEW! #71 Mon/Wed @ 7:30pm, starts August 10

Olympic Weightlifting Seminar #3 (Saturday, July 25th)
Thursday 090723
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 090414.

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Rip sets Dan Def straight:


  • Davi

    Oh, THAT video.

  • Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    As Rx’d
    women – 105#
    The Porch:
    Three rounds for time of:
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps
    women – 105#
    Five rounds for time of:
    95-115 pound Deadlift, 12 reps
    95-115 pound Hang power clean, 9 reps
    95-115 pound Push jerk, 6 reps
    women 65-75#
    Three rounds for time of:
    35-45 pound Deadlift, 12 reps
    35-45 pound Hang power clean, 9 reps
    35-45 pound Push jerk, 6 reps
    Three rounds for time of:
    pvc-25 pound Deadlift, 12 reps
    pvc-25 pound Hang power clean, 9 reps
    pvc-25 pound Push jerk, 6 reps

  • gustavo

    is that josh screaming at dan? he looks angry….

  • Lt Gabe

    I’m glad I did hang squat snatches and heavy push jerks today.
    HSS: 95×30
    PJs: 135×10, 155×5, 165×3, 185×3, 195×3, 205×3, 225×2
    DT here I come tomorrow.

  • torch

    Nice little morning group in Manhattan!!! Way to fight through that WOD!!!

  • James

    DT – 9:10, 65# – hey, i’m new… go easy on me!

  • kj

    This is one of those WOD’s where my upper body/lower body strength disparity really shows. I’d like to try the deadlifts as rx’ed…but I am so far from being able to clean/jerk 105 pounds that it’s not even funny.
    I think i’ll sub presses for the jerk due to the foot, but I’m not sure what to do for the cleans. Any non-jumping suggestions?
    I apologize in advance for most likely needing three bars to do this workout.
    Also – loved the video. And I spotted Torch, Sarah, and Davi.

  • brian

    1st time for DT.
    20:35 Rx.
    Cleans were the hardest part!!
    Bw 165#

  • Hari

    (Second Posting) Two Schedule-Related Questions:
    1) The 6:00 AM WOD currently averages 2 people, sometimes none. We are likely to suspend this class starting Monday, August 3. The alternative may be to offer a 6:00 AM Class on Mon, Wed, and Fri. (We intend to use the 6:00 AM time slot for Elements on Tues and Thurs). Experienced members may be able to work out on their own starting at 6:00 AM on those days that we are running 6:00 AM Elements and/ or 6:00 AM Beginners’ Classes. Questions, comments, violent objections.
    2 We are considering moving the 5:30 PM WOD to 5:00 PM. We would leave the rest of the evening WOD’s unchanged making the weeknight schedule (5:00, 6:00, 6:30, 7:00, 8:00). Questions, comments, violent objections?
    Yesterday, KJ and Aram indicated that they can make 5:30 PM, but not 5:00 PM. (Is 6:00 PM too late?)
    Yesterday, Mike has indicated that he can make 6:00AM, but 7:00 AM is too late (but that being able to work on his own, alongside an Elements or Beginners’ Class might partially mitigate the problem).
    Additional Input?

  • kj

    To clarify my violent objection, 6pm is only too late if I have somewhere to be at 7pm. This hasn’t been much of a problem lately, but when I start tutoring again in the fall, evening sessions will often start at 7.

  • Bari

    I’ve been able to make it to the 6am class a few times, but the 7AM works fine for me, I still have enough time to get to work.

  • Mike

    Being able to work out on my own alongside an Elements or Beginners class at 6 would totally get rid of the problem.
    But either way, its only if I know I can’t make it at night that its nice to have the option of the morning. Luckily, that hasn’t become too regular of an occurrence lately. The few I’ve been to have only had about 2-3 ppl, so I can understand if it needs to go.

  • Craig_Cinci

    I haven’t been going recently, but I like the 6 am. It still allows me to get to work early.

  • Davi

    I think I like the idea of a 5 PM WOD class.
    That is my grand input into this conversation.

  • Kate

    Hurt my ankle (too much running?!?!). Subbed WOD with:
    row 250m, 21 knees to elbows, 21 back extensions
    row 250m, 18 kte, 18 be
    and so on down to 6 reps of kte and be.
    Thanks Torch for making up a new WOD to keep me off my feet!

  • Reagan

    DT as Rx’d
    Black Box (153,153)
    Wow Brian, you only have 5lbs on me and you halved my time. Nice work!

  • Sara

    15:40 as rx’d. Love love love this wod

  • Lt Gabe

    DT as rx’d: 10:08

  • Brian K.

    I vote to keep the 5:30 PM class. I would not be able to make a 5:00 PM class.

  • Aaron V

    I vote for keeping the 5:30pm class as well. I will be able to make this one more often once fall comes around.

  • michelle

    Sara i am soo impressed u used 105 for everything-ur awesome. Im goign to have to drop off a lot of weight for the hpc and the pjs Allison I am getting an ice cream makeer and need your recent ice cream recipe-can u email me at michellefoxman@yahoo.com or post?
    kj-what do u tutor?

  • Davi

    My paleo ice cream recipe for anyone who’s interested:
    1 can full fat coconut milk with cinnamon, cardamom (and anything else – fruit, cacao, whatever!) – blended thoroughly
    place in bowl double-boiler style (inside/on top of a pot of boiling water), heat
    whisk 2 eggs separately
    whisk the eggs into the heated bowl, continuing to heat
    whisk continuously and do not allow the mixture to cook a la scrambled eggs, but after a while it should form a custard-like consistency
    I also like to throw in some vanilla bean (mmmm) or powdered vanilla while it’s heating
    pour into ice cream maker as per machine’s instructions
    wait (if you are impatient, like I was on Tuesday night, you end up with soup instead ice cream – tasty either way, but not quite the same)
    I haven’t tried it without the eggs but WITH the ice cream maker (though I have used this ‘recipe’ sans eggs and sans maker)
    It’ll be a soft serve consistency and then if you freeze leftovers for a long time, you’ll end up with something like a slab of ice cream —> I believe this is attributable to the relatively low sugar content

  • kj

    Seriously, Sara. That is awe-inspiring. I’d love to watch you blast through something like this someday.
    And Michelle, I tutor everything from teaching a second grader how to fill in a bubble sheet so they can get into private school to the GRE. My side job is with a boutique tutoring company that will tutor students in pretty much anything one on one, but I tend to focus mostly on standardized test prep myself.

  • dan def

    Come the fall, I too will use the 5:30 sometimes but will NEVER use a 5pm

  • Lisa

    Davi,that ice cream recipe sounds divine. I use coconut milk for making Indian and Thai dishes, never thought it could be used for dessert.

  • Sara

    Thanks kj and Michelle! This is the first time I’ve felt really good doing a wod… Last time used 95# and it took me 24min so this was a huge pr!

  • torch

    Lt. Gabe: goddamn

  • torch

    Was supposed to rest today. Then watched some BK boys do it. Had to do it.
    As Rx’D 7:07!

  • Max

    18:49 as rx’d, first time doing as rx’d last time had to go with 135 instead, fun workout

  • Davi

    wow, that sure wasn’t fun
    scaled for ankle love to 85# and only 4 rounds
    cleans and jerks NOT good with tendonitis (quelle surprise)
    ~10 min

  • kj

    12 Deadlifts @ 105
    9 KB Swings @ 24kg
    6 Presses @ 42
    5 rounds: 20:12

  • rob

    Starting to dig the 6am class.

  • Alexei

    Oh so good to be back after [almost] recovering from the vacation from hell…
    105# – 15:00
    9:14 faster than last time at same weight.
    Post-WOD – 25 miserable burpees.
    6 or 7 AM class tomorrow here I come…

  • Mike

    Lt Gabe, sick time! That WOD yesterday seemed to do alright to get you warmed up for this.
    Torch, WTF? Thats insane. Nice job!
    12:31 rx’d
    +49 burpees. I don’t know if I should apologize to the 6:30 class since they had to do 25 burpees alongside me as the cashout or if I should thank them for the motivation to do them all straight through. I guess a little of both.
    1 day left. Ashleigh, you’re still in right?

  • Lt Gabe

    Torch, you are a freak. I did all rounds 11 DLs, reset grip 1 DL>8 HPC, drop bar (curse), 1 HPC>6 PJs. In my defense, I did stop a couple of times to correct my trainee’s form, but maybe would’ve cut 30-40 total seconds off my time. I was still completely gassed when I finally dropped the bar. 3 minutes faster? DAMN!

  • Rickke

    17:55 with 105#
    An off night for me for whatever reason. I did it about 3+ minutes faster last time with 95# last time, so this doesn’t seem like an improvement.

  • mee-lise (r)

    Mike, 25 burpees are good even if you are small and weak like me. I guess sometimes when all you can handle is 42 lbs without falling over, burpees are good for your soul?

  • Levi

    20:25 sub 125#

  • Ashleigh

    Mike, I’m still in. Not sure what time I’m making it in tomorrow though–we’ll sort it out tomorrow 🙂

  • Hari

    16:19 Sub 115 lbs
    (68,54), (55, 42), (11,9)

  • Bari

    12minutes flat – subbed 52# but should have gone a little heavier per Court!

  • Jai

    22# bar
    12 deadlift, 9 hang clean, 6 push jerks; 5 rounds